F3 Knoxville

Category: Brickyard

Groundhog Day

AO: brickyard
Q: Gmail
PAX: Drop Zone, Crayola, Natty, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 5
WARMUP:
Shoulder Taps, squat & reach, Claps: OH & Front, Tie Fighters-Arm Cirlcles
THE THANG:
Bill Murray aka Groundhog Day from F3 Charleston
10 rounds of
10 burpees
10 merkins
10 squats
10 big boi situps
400m lap
MARY:
Shoulder Taps
J-LOs
Flutter Kicks
Freddy Mercury
Stretching
ANNOUNCEMENTS:
Escape from Haw Ridge – April 5th
GTE Ruck Event April 27-28th
COT:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.” – Bruce Lee

Where are you achieving goals of low aim? Where can we aim higher?

Do what you hate…and bring a phone

AO: brickyard
Q: Appleseed
PAX: Appleseed, Drop Zone, fast-n-easy (Nate Votta), Gmail, Spellcheck, Switchgrass (Stacy Clark), Natty
FNGs: None
COUNT: 7
WARMUP:

Toy soldiers, windmills, little bit of this and that, SSH

THE THANG:

Mosey to start of greenway
Run greenway, stop every 1/4 mile do 30 or 15 merkins, end 1 mile with 10 burpees, turn around and run back, stop every 1/4 mile and do 30 or 15 BBS

MARY:

Hello Dollies, LBC, Freddie mercury, some other ones I can’t remember.

ANNOUNCEMENTS:

COT:

Open your eyes to those around you. Who does Jesus want you too see and help today

Better late than never

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Drop Zone, fast-n-easy (Nate Votta), Gmail, Gordie, Natty, Simmons, Spellcheck
FNGs: None
COUNT: 9

WARMUP:

Tempo squats, tempo mkns, tennessee rocking chairs, toy soldiers, OH claps, seal claps

THE THANG:

Run to life house do 20 Bobby Hurleys

Run to back lot with 4 stations running in between each completed ex (3 rounds) Partner up

Round 1
25 burpees
50 plank jacks
75 step ups
100 Mtn climbers

Round 2
25 bbs
50 T merkins
75 toe taps
100 SSH

Round 3
25 Superman’s
50 American Hammers
75 moguls
100 high knees

Run back to AO lunging part of the way

Planters:
11’s Derikins & Dips

Wall sits X 1 min
Australian nut knockers X 15

MARY:
Gas pumps, box cutters, Freddy Merck’s, flutters, hello Dollie’s, Bruce Lees, boat canoe
J-lo’s

ANNOUNCEMENTS:

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily